Does it sometimes feel like you just don’t have the strength that you usually have?
Maybe you can’t lift as much at the gym, or perhaps you just can’t open that stubborn jam jar in the kitchen. Does it feel like someone’s put the handbrake on your muscles?
This idea of having a handbrake on your muscles may actually be more real than you think… well maybe not a handbrake on your muscles, but a handbrake in your brain which is what controls your muscles and tells them to contract..
Over the last few years a number of studies have shown that when you get adjusted by a chiropractor it can make you stronger.
First of all, though, let’s look at why scientists may be interested in how chiropractic care may change the way your brain controls your muscles. The answer to this is really simple. Over the last few years, a number of studies have shown that when you get adjusted by a chiropractor it can make you stronger. One study reported in a group of students who received chiropractic care, that they were actually able to produce 16% more force in their leg muscle after a chiropractor had gently checked and adjusted any dysfunctional spinal segments, or what chiropractors call vertebral subluxations.1
This didn’t happen when the chiropractors did a control intervention that just involved moving their spine, but not adjusting them. The same group of researchers in New Zealand followed up this study in elite Tae Kwon Do athletes, and again showed that even in a group of elite, highly trained athletes, a single session of chiropractic care can improve their strength and also helped to stop their muscles from getting tired.2 They have also studied the effects of chiropractic care in a group of patients who have had a stroke and lost the strength in their muscles. In this study, they found that chiropractic adjustments helped these stroke patients to regain strength in their muscles.3
But what does this have to do with handbrakes in the brain you may wonder. Well, in a new study by the same team of researchers, they wanted to see if chiropractic care resulted in an increase in the way the brain could drive the muscle in the subject’s arms.4 To do this, they measured the participant’s bicep’s muscle strength, and then measured something that’s called ‘central inhibition’, before and after a single session of chiropractic care, or just moving their heads around as a control intervention. This ‘central inhibition’ measure is a bit like the brain’s handbrake to the muscle.
There are two ways the brain can increase the way your muscle contracts. It can either press the gas pedal or it can release the ‘hand brake’ to that muscle. It’s a little bit more complicated than this of course because the brain has many ‘gas pedals’ and many ‘hand brakes’ to every single muscle in your body. But the scientists wanted to know if a particular type of handbrake changed after these subjects got adjusted. The technical term for the method they used to record this was ‘TMS twitch interpolation technique’ and it allows them to explore the way the participant’s brains are driving their arm muscles… in other words, it measured the degree to which their brain was pulling the handbrake to that particular muscle.
It is possible that chiropractic care is releasing the handbrake to your muscles, making it easier for your brain to move your muscles and produce more strength.
So, if you feel like you’ve got a handbrake in your muscles or in your brain, maybe you should come and see a chiropractor and see if we can help your brain release the handbrake so that your brain can more efficiently control your muscles and perhaps even help you to get that jam jar open.
As COVID-19 spread across the world, many people asked, “What can I do to boost my immune system?”
One goal of chiropractic care is to help you function at your optimal potential, including your immune system. So, let’s look at how chiropractic care may affect your immune function.
We all know that there are lots of ways we can help protect ourselves and others and stop viruses like COVID-19 from spreading. We know that washing your hands with soap, sneezing or coughing into your elbow or a tissue, and staying away from others if you are sick are all really important. However, what is also really important is to have a healthy immune system because that is your built-in defence against things like bacteria and viruses that can harm your body.
Research has clearly shown us that your immune system relies on your brain and central nervous system to guide the way it responds to potential threats to your health.1 These 2 super-systems, your central nervous system and immune system, are closely linked and work together to detect and appropriately respond to anything that may harm you.1 Your immune system acts as a sensory system, providing information to your brain about what is occurring in your body. Your brain responds to help create an appropriate immune response. 1-8 So, we know that your brain and immune system communicate and work together to launch an effective and appropriate immune response.1-8
We also know that when your spine is not moving properly, this changes the way your brain can sense what is going on in and around your body and the way it controls your body.9-11 And we know that if your chiropractor adjusts your spine and improves the way it’s moving, it helps your brain to more accurately ‘see’ what is going on in and around your body.12-15 This suggests that having a well-adjusted spine could have an impact on your immune function, so let’s take a look at what the research tells us about this potential link.
When you get adjusted, it alters the way your nervous system works, which then has an impact on the way your immune system works.
Scientific Studies
Two recent scientific studies have summarised the research investigating chiropractic care or spinal manipulation and how it affects the immune system.16 17 One of these reviews 16 found 13 different studies that looked at spinal manipulation and the immune system. Most of these studies focused on a very important immune chemical called cortisol. In the second review,17 they found 8 studies that looked at spinal manipulation and a number of immune chemicals, including cortisol.
What the scientists found in these reviews was that spinal manipulation seems to trigger the activation of the neuro-immuno-endocrine system… in other words, when you get adjusted by your chiropractor, it alters the way your nervous system works, which then has an impact on the way your immune system works. However, there is a big BUT when it comes to understanding what these findings mean.
This is because we simply don’t know yet whether these chemical changes in the immune system have an important impact on your overall immunity or not. To fully understand this, we need to do more research.
So, we know that when your spine is adjusted by your chiropractor it often influences your immune system, but we don’t know if this will have a real impact on the way your immune system will fight off something nasty like a virus.
From these two reviews there are two ‘bottom-line conclusions’ about the link between chiropractic and the immune system:
Chiropractic adjustments have been shown in the research literature to affect the levels of chemicals in your body that are important for a healthy immune response.
We don’t know yet whether these chemical changes have an important impact on your overall immunity or not, to understand this we need to do more research.
So, there is a link, but scientists don’t yet know if that means chiropractic care will improve your immune system in a way that will help prevent you from getting sick, or whether chiropractic will reduce your symptoms if you get sick, or shorten the duration of your illness. Unfortunately, no studies have yet been done that have looked at these very important questions.
This means that when you get adjusted by your chiropractor, it might help you to be able to respond and adapt to your environment better and allow your nervous system and your immune system to talk to each other more clearly, to keep you balanced and healthy. We need to do more research to really find out if chiropractic care really does help boost the function of your immune system in a way that’s important for your health.
References
Kawli T, He F & Tan M-W. Disease models & mechanisms 2010;3(11-12):721-31.
Buckingham JC, et al. Pharmacology Biochemistry and Behavior 1996;54(1):285-98.
Elenkov IJ, et al. Pharmacological reviews 2000;52(4):595-638.
Herkenham M & Kigar SL. Progress in neuro-psychopharmacology & biological psychiatry 2017;79(Pt A):49-57.
Kipnis J. Scientific American 2018;319(2):28-35.
Kox M, et al. Proceedings of the National Academy of Sciences 2014;111(20):7379-84.
Pearce BD, Biron CA & Miller AH. Advances in Virus Research: Academic Press 2001:469-513.
Sanders VM & Kohm AP. International review of neurobiology 2002;52:17-41.
Uthaikhup S et al. Arch Gerontol Geriatr 2012;55(3):667-72.
Haavik H & Murphy B. J Electromyogr Kinesiol 2012;22(5):768-76.
Treleaven J. Man Ther 2008;13(1):2-11.
Daligadu J, et al.JMPT 2013;36(8):527-37.
Haavik H & Murphy B. Journal of Electromyography and Kinesiology 2012;22(5):768-76.
Haavik H, et al. 2017 doi: 10.1016/j. jmpt.2016.10.002
Taylor HH & Murphy B. JMPT 2008;31(2):115-26.
Colombi A & Testa M. Medicina 2019;55(8):448.
Kovanur-Sampath K, et al. Musculoskeletal Science and Practice 2017;29:120-31.
Most of us are aware of the importance of calcium for our health, especially for our bones. However, magnesium is another vital mineral for our bones, as well as for our muscles and nerves, it can actually be more difficult to get enough of this mineral in our diet than to get enough calcium.
The many roles of magnesium
Magnesium is needed for normal muscle and nerve function. Without magnesium, our muscle fibres wouldn’t be able to relax after they have contracted, and nerve impulses wouldn’t be able to travel around our body properly.
Magnesium is vital for strong bones and teeth too. If you’re trying to improve or maintain your bone strength, it’s essential to include lots of magnesium-rich foods as well as calcium-rich foods.
Magnesium is also necessary for our cells to convert the food we eat into usable energy, and also for healthy ‘psychological function’ – including mood and how we deal with stress.
For these reasons…
Symptoms of not getting enough magnesium may include: muscle cramping, tight or weak muscles, increased pain, and loss of bone strength, as well as lack of energy, low mood, greater susceptibility to stress, and even poor sleep or insomnia.
As chiropractors we regularly see patients with these symptoms – especially pain and muscle dysfunction, of course. If any of them ring true for you, you are likely to benefit from getting more magnesium into your diet.
Where can we find magnesium?
The main sources of magnesium in our diet are plant foods, particularly the following:
Green leafy vegetables such as kale, chard and spinach
Seeds and nuts – particularly pumpkin seeds and hemp seeds
Whole grains – especially buckwheat and rye
Beans and pulses.
How much magnesium do we need?
The general adult recommended daily allowance (RDA) for magnesium is 375mg. Like any nutrient, our requirements can vary, and the amount of magnesium present in foods – even the foods mentioned above – can also vary. But as a general rule, we need to eat four to five servings of one of these foods a day to get enough of this mineral. (One serving is about 80 grams or one handful green leafy veg, or two tablespoons of seeds, for example.)
Remember…
Drinking milk or eating cheese to get your calcium is not enough on its own to maintain strong bones – make sure you get plenty of those plant foods too! Also, don’t forget that weight-bearing exercise is one of the most important things to maintain bone strength.
Teenagers can be at risk from suffering back or neck pain due to sedentary lifestyles and the excessive use of technology.
Findings from the British Chiropractic Association (BCA) show that 40% of 11 to 16 year olds in the UK have experienced back or neck pain. More than one in seven (15%) parents said their son’s or daughter’s pain is a result of using a laptop, tablet or computer.
The research revealed that almost three quarters (68%) of 11 to 16 year olds spend between one and four hours a day on a laptop, tablet or computer and 73% spend between one and six hours on the devices. More than a third (38%) of parents said their child spends between one and six hours a day on their mobile phone.
Chiropractors are now noticing a rise in the number of young people presenting with neck and back problems due to their lifestyle choices. Today, the BCA is encouraging parents to limit the time their children spend using technology and instead encourage more active pastimes over the Easter holidays.
Based on a two hour period, young people spend more time on games consoles (33%) than doing an activity like riding a bicycle (12%). When asked how much time their teenager spends on their bicycle, one in five (21%) parents admitted that they don’t have one.
Nearly half (46%) of parents questioned, acknowledged that their children don’t spend enough time exercising, despite NHS guidelines stating that children and young people between 5 and 18 years old need to do at least one hour of physical activity every day.
More people under the age of sixteen are being seen with back and neck pain, and technology is so often the cause. Young people are becoming increasingly sedentary which is damaging their posture. There is the tendency to sit in a hunched position when working on computers and laptops, putting a lot of strain on the neck.
Learning how to sit properly and keeping active will help to keep young people healthy and pain free. It’s important that parents seek help for their children from an expert as soon as any pain starts – if conditions are left untreated it could lead to chronic back and neck problems in later life.
The BCA offers the following top tips for parents to help their teenagers reduce the risks of back and neck pain:
Get your kids moving: The fitter children are, the more their backs can withstand periods of sitting still. To increase fitness levels, your child should be more active which can be achieved by doing activities including walking to school, riding a bike or going for a run.
Teach them how to sit: It’s important that children learn the correct way to sit when they’re using a computer. Teach them to keep their arms relaxed and close to their body and place arms on the desk when typing. Make sure the top of the screen is level with the eyebrows and the chair is titled slightly forward, allowing for the knees to be lower than the hips and the feet to be flat on the floor. Using a laptop or tablet away from a desk will encourage poor posture, so limit time spent in this way.
Don’t sit still for too long: Make sure children take a break from the position they’re sitting in on a regular basis and stretch their arms, shrug their shoulders and move their fingers around – this helps to keep the muscles more relaxed.
Lead by example: Maintaining good posture and promoting good back health is something that everyone should be doing, adults and children alike. If you make it a priority, it’s easier for your children to see the relevance.
Seek medical advice: Seek professional advice if your child is experiencing pain which has lasted for more than a few days. If your child wants to be more active, check that there are no medical reasons why they should not exercise, particularly if they are not normally physically active.
Camping is a great outdoor activity in the summer months. However, going camping for several days can increase back and neck pain due to the unusual living conditions. To ensure you can still enjoy the outdoors to its full capacity, here are a few tips on how to protect your back and neck whilst camping.
Before setting off, pack several small bags to spread the weight of the load. Make sure to take regular breaks when travelling to the site and stretch before pitching your tent, remember to take your time to avoid tension building up. Remember to always bend your knees and hips to provide extra support. When you arrive to the camping site, try to park your car as close as possible to avoid unnecessary carrying.
Plan your activities in advance and familiarise yourself with the camping site before packing as this will help avoid adding extra weight. Make sure you’ve got a good stable chair and that your table is normal height, as this will allow you to avoid slouching over your plate. Furthermore, try to ensure your stove is at a reasonable height.
To protect your back, ensure it is fully supported by sleeping on a quality approved camping mat or mattress. These can be tested out before purchasing, as many stores have samples available, its best to opt for a thick mattress to provide as much support as possible. Once your tent is set up, prepare your sleeping area by removing any stones and kernals which may dig into your spine. Try to sleep on your back or side and remember to stay hydrated with plenty of water before going to bed. Additionally, pack a pillow that supports your neck to ensure you don’t wake up with any neck pain.
To learn more about factors affecting the health of you and your family, book an appointment to have a complete musculo-skeletal check before departing to ensure that you are pain-free and mobile for your holiday.
Summer time has arrived and with it the added need for us to take extra care of our necks, backs and spines to avoid pain and injury…
If the arrival of sunshine has caused you to pack away your winter jumpers and, instead, pull out your racket, shin pads or helmet for a bout of summer activities, remember to take note of these simple steps to ensure you steer clear of any unwanted pain and discomfort.
RUNNERS can avoid injury by regular stretching of the tendons and wearing good shoes with shock-absorbing features.
RACKET-SPORTS PLAYERS should be wary of playing through the pain of Tennis Elbow. Tennis Elbow is in fact an overuse injury, caused by repetitive movements at the wrist forcing the thumb outwards and the palm upwards. Continuing to play will only exacerbate the problem.
GOLFERS are particularly prone to lower back injuries. Graphite clubs and soft spiked shoes will help absorb the shock which can bring on back injury. Your chiropactor can suggest appropriate warm-ups and exercises, and help you work on an alternative swing.
GARDENERS commonly suffer from aches and pains, but they can avoid lower back trouble by kneeling on one leg rather than bending from the hips, keeping the back hollow whilst digging, and varying tasks throughout the day to avoid repetition injury.
DIY, like gardening, is often far-removed from everyday activities. When the sun is shining many will want to get out in the garden and get on with the long list of DIY jobs that have piled up over the winter months. Enthusiasts often injure their back by inhabitual exertion, so when lifting, take the weight on bent legs, keeping the back straight.
As the sun graces us with its radiant presence, it’s the perfect time to prioritise your well-being and make the most of this delightful season. To help you enjoy the sunshine while taking good care of your body and mind, we’ll go over some tips for summer health in this blog post.
Get Active
Get at least 150 minutes of aerobic physical activity every week. The sunny days and pleasant temperatures beckon us to step outside and get moving. Whether it’s swimming, cycling, hiking, or simply taking leisurely walks in the park, find activities that bring you joy and make you feel alive. Don’t forget to protect your skin from the sun’s rays with good-quality sunscreen and stay hydrated during your adventures.
Embrace Vitamin D
As the sun graces us with its warmth, it also provides us with a crucial nutrient—Vitamin D. Soak up those sun rays (safely, of course) and allow your body to naturally synthesise this essential vitamin. Spend time outdoors, bask in the sunlight, and let your skin absorb the goodness of Vitamin D. Just remember to be mindful of sun exposure and protect your skin when necessary. You can sit in the shade, wear wide-brimmed hats or clothing that covers your skin, and use a broad-spectrum sunscreen with at least SPF 15 for sun protection.
Prioritise Self-Care
Summer is a fantastic time to prioritise self-care and cultivate a sense of balance and well-being. Take moments to unwind, relax, and indulge in activities that bring you joy. Whether it’s lounging in a hammock with a captivating book, practising yoga in the park, or meditating by the beach, make sure that you have moments of tranquillity and rejuvenation. Nurture your mental health, nourish your soul, and let the summer vibes ignite your inner glow.
Stay Cool and Hydrated
As temperatures rise, it’s vital to stay cool and hydrated to avoid heat-related illnesses. Hydrate your body with plenty of water, Add slices of fruit to water for a refreshing, low-calorie drink. Opt for light, hydrating foods such as juicy watermelon, crisp salads and hydrating vegetables like cucumber and celery. Seek shade, wear lightweight and breathable clothing, and use fans or air conditioning units to keep cool during hot days, but don’t sit directly in their breeze as it cools your skin and can lead to chills. Remember, staying cool and hydrated is key to enjoying a fun and healthy summer.
Connect with Nature
Summer is the perfect time to connect with the natural world around us. Take moments to appreciate the beauty of blooming flowers, the mesmerising sound of waves crashing on the shore, and the vibrant colours of a sunset painting the sky. Immerse yourself in nature’s embrace, whether it’s through picnics in the park, hiking in scenic trails or simply sitting in your garden and observing the wonders of the natural world. Connecting with nature nourishes our souls, reduces stress and reminds us of the incredible beauty that surrounds us.
As you embark on this summer adventure, remember that your health and well-being are a priority. Listen to your body, honour its needs, and make choices that align with your values. Embrace the sunshine, indulge in nutritious and refreshing foods, stay active, protect your skin, and take moments for self-care and relaxation. Let this summer be a time of growth, joy, and vibrant health.
When there is wet weather during the summer months, plants and grass thrive and, if you have a garden, it can seem like you need to mow and weed nearly every weekend. This can lead to aches and pains and even injury unless you take precautions.
People suffer from aches and pains when they undertake what seems to be relatively sedate activity such as gardening, is that the actions required are quite different from those carried out in the rest of the year.
The main causes are prolonged stretching and overuse of the ligaments and joints in the spine. Digging, mowing and stooping place considerable stress on the ligaments and joints in the lower lumbar spine and cause them to become inflamed and tender. This will trigger a protective muscle spasm which gives rise to the deeper, duller, achy type of pain that occurs over the following few days.
This happens year after year. It is very important to look after your muscles and joints, especially when undertaking a form of exercise that you are not used to. If you want to stop gardening aches and pains and be able to appreciate all the hard work the next day, then follow these top ten tips:
1 Gently stretch your muscles and ligaments for a few minutes before and after gardening, but don’t bend down to touch your toes – this can cause damage
2 Wear light, but warm clothes & make sure your lower back is always covered
3 Kneel on one leg rather than bending your back repeatedly
4 Use long handled tools to prune tall plants
5 Use only a small spade/fork for digging and keep your back gently hollowed
6 Do not always work to one side only, vary your position
7 Don’t do the same work for long periods, vary your tasks
8 Keep your back straight when carrying
9 When finished have a warm bath or shower
10 Do not sit for too long in your favourite armchair afterwards, but stand up regularly and walk around for a minute or two
Travelling to new places is an adventure that opens doors to exciting experiences. However, the thrill of holidays or the demands of business trips can often be dampened by the unpleasant effects of jet lag. It’s incredibly challenging when you need to arrive at your destination ready to work. Jet lag occurs when your body’s internal clock, known as the circadian rhythm, becomes out of sync with your new time zone. But fear not! With a little understanding and some natural strategies, you can beat jet lag and make the most of your travel experiences.
The Power of Zeitgebers:
To combat jet lag, it’s crucial to leverage the power of zeitgebers—the external cues that regulate our circadian rhythm. These cues include light, temperature, social interactions, exercise, and eating habits. When travelling across time zones, many of these cues are disrupted, leading to jet lag. By harnessing the knowledge of zeitgebers, you can support your body’s recovery and enjoy your travels to the fullest.
Embrace Light Cues
Adjusting to the local time zone begins with using light cues effectively. If you arrive at your destination during the night, create a sleep-inducing environment by staying in the dark and avoiding the blue light emitted by electronic devices. Conversely, if you arrive in the morning, expose yourself to natural, bright light to signal wakefulness to your body.
Prioritise Optimal Sleep
In the days leading up to your trip, ensure you get sufficient high-quality sleep. Arriving at your destination well-rested will make it easier to combat jet lag. If you feel the need to sleep during a long-haul flight, don’t hesitate to do so. Rest is essential for your body’s recovery.
Leverage Temperature
Lowering external temperatures helps lower your body’s core temperature, signalling that it’s time for sleep. If you arrive close to bedtime, adjust the temperature of your room slightly cooler than usual to facilitate a restful slumber.
Stay Active and Social
Engaging in social interactions stimulates wakefulness. If you arrive in the morning, take the opportunity to explore your surroundings and interact with the locals. Physical exercise during the day also helps keep you awake and energised. If you’re on a busy business trip, try to squeeze in a quick visit to the hotel gym before your meetings to get your blood flowing.
Sync Your Meals
One effective way to acclimate your body to the new time zone is by adjusting your meal times to align with local schedules. Embrace the local cuisine and enjoy meals at the times that the locals do. Consider modifying your eating patterns a few days before your trip to facilitate the adjustment. Be mindful that aeroplane meals are often served based on your home time, which can disrupt your efforts to reset your body clock. Focus on protein-rich meals to stay alert (a protein-based breakfast is a healthy choice anyway) and opt for carbohydrates to aid in falling asleep.
As you embark on your travel adventures, armed with these valuable tips, jet lag will no longer hold you back from enjoying every moment. Share these strategies with fellow travellers, friends, and colleagues who could benefit from these handy tips.
